Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ back
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :30
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 each
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :30 each
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x 10 each
Flutter Kicks on Belly – https://www.youtube.com/watch?v=WeQ4E0xbKno x 10 each
Conditioning –
3RFT –
30 pikes or 30 v-ups each way
30 deadlifts
30 burpees over the DB/ BB
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU
Pikes – https://www.youtube.com/watch?v=lAR4dDwKT-s
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Conventional Deadlift with Barbell – https://www.youtube.com/watch?v=FXRhpk-liNE
Burpees over DB/ KB/ BB (Lateral/ forward facing) – https://www.youtube.com/watch?v=rBQDqgE4VMs
Three rounds for time of 30 pikes or 30 v-ups each way, 30 deadlifts at a moderate weight and 30 burpees over the BB/DB. For your deadlifts, these should be light enough you can do them in about 4- 5 sets. If you want to use a barbell, go for it. Then your burpees are always chest to deck for RX, but you can jump or step back/ up, but you must hop over your DB or BB. You can face the DB/BB or go laterally.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Neck/ Trap Stretches – https://www.youtube.com/watch?v=ZhuK9v9ygaE x 30 sec each
Reclined Supine Twist – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 30 sec each